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  6. Waffle vs. Lupin Bean Raw

Waffle vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Summary of differences between waffle and lupin Bean Raw

  • Waffle has more selenium; however, lupin Bean Raw is higher in copper, manganese, folate, magnesium, zinc, phosphorus, vitamin B1, iron, and potassium.
  • Lupin Bean Raw covers your daily need for copper, 107% more than waffle.
  • Waffle has 6 times more selenium than lupin Bean Raw. While waffle has 46.2µg of selenium, lupin Bean Raw has only 8.2µg.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Lupins, mature seeds, raw.

Infographic

Waffle vs Lupin Bean Raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Waffle
Waffle
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more CalciumCalcium +44.9%
Contains more SeleniumSelenium +463.4%
Contains more MagnesiumMagnesium +942.1%
Contains more PotassiumPotassium +537.1%
Contains more IronIron +88.7%
Contains more CopperCopper +1548.4%
Contains more ZincZinc +598.5%
Contains more PhosphorusPhosphorus +131.6%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +798.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Waffle
Waffle
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +57.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin B1Vitamin B1 +143.3%
Contains more Vitamin B5Vitamin B5 +54.6%
Contains more Vitamin B6Vitamin B6 +537.5%
Contains more FolateFolate +671.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.19mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Waffle Lupin Bean Raw DV% diff.
Copper 0.062mg 1.022mg 107%
Manganese 0.265mg 2.382mg 92%
Folate 46µg 355µg 77%
Fiber 18.9g 76%
Selenium 46.2µg 8.2µg 69%
Protein 7.9g 36.17g 57%
Magnesium 19mg 198mg 43%
Zinc 0.68mg 4.75mg 37%
Phosphorus 190mg 440mg 36%
Vitamin B1 0.263mg 0.64mg 31%
Polyunsaturated fat 6.785g 2.439g 29%
Iron 2.31mg 4.36mg 26%
Potassium 159mg 1013mg 25%
Vitamin B6 0.056mg 0.357mg 23%
Cholesterol 69mg 0mg 23%
Sodium 511mg 15mg 22%
Vitamin B12 0.25µg 0µg 10%
Vitamin B2 0.347mg 0.22mg 10%
Calcium 255mg 176mg 8%
Saturated fat 2.866g 1.156g 8%
Vitamin A 65µg 0µg 7%
Fats 14.1g 9.74g 7%
Vitamin C 0.4mg 4.8mg 5%
Vitamin B5 0.485mg 0.75mg 5%
Calories 291kcal 371kcal 4%
Carbs 32.9g 40.37g 2%
Vitamin B3 2.073mg 2.19mg 1%
Monounsaturated fat 3.521g 3.94g 1%
Net carbs 32.9g 21.47g N/A
Tryptophan 0.099mg 0.289mg 0%
Threonine 0.289mg 1.331mg 0%
Isoleucine 0.362mg 1.615mg 0%
Leucine 0.63mg 2.743mg 0%
Lysine 0.384mg 1.933mg 0%
Methionine 0.179mg 0.255mg 0%
Phenylalanine 0.395mg 1.435mg 0%
Valine 0.409mg 1.51mg 0%
Histidine 0.187mg 1.03mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +44.8%
Contains more WaterWater +302.3%
Contains more ProteinProtein +357.8%
Contains more CarbsCarbs +22.7%
~equal in Other ~3.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
1
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Poly. FatPolyunsaturated fat +178.2%
Contains less Sat. FatSaturated fat -59.7%
Contains more Mono. FatMonounsaturated fat +11.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients
  2. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.